Fifteen - totalwellbeingdiet.com · Fast & Fresh Recipies. CHAPTER ONE Breakfast. Sweet spiced oats Prep time: 15 minutes | Serves: 4 | Food Units per serve: 2 units Bread & Cereals,

QUICK & EASYFifteen

CSIRO TOTAL WELLBEING DIET RECIPES

BREAKFAST

LUNCH

DINNER

SNACKS

Recipes from

ContentsSweet spiced oats (15 mins)

Berry bran smoothie (5 mins)

Spiced ricotta fruit toast (7 mins)

Scrambled egg mushroom cup (8 mins)

Chicken and parsley salad pitas (25 mins)

Minute steak sandwiches (15 mins)

Cheddar, avocado, chutney toastie (10 mins)

Beetroot, feta, walnut salad (15 mins)

Quick veggie laksa (25 mins)

Vietnamese prawn vermicelli salad (25 mins)

Chicken soba noodles (25 mins)

Steak with peppercorn sauce (30 mins)

Upside down blueberry cheesecake (15 mins)

Banana mango nice-cream cones (20 mins)

Jaffa protein balls (10 mins)

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CSIRO Protein Balance PlusNutrition and Exercise Plan

The CSIRO Total Wellbeing DietRecipes On A Budget

The CSIRO Total Wellbeing DietFast & Fresh Recipies

https://www.totalwellbeingdiet.com/au/member/home/

CHAPTER ONE

Breakfast

Sweet spiced oatsPrep time: 15 minutes | Serves: 4 | Food Units per serve: 2 units Bread & Cereals, 2.7 units Dairy,

Instant oats, 2 cups, quick or

rolled oats

Low-fat milk, 1% fat, 3 cups

Low-fat yoghurt, any flavour, 1 kg

Pumpkin seeds, 28 g, lightly

toasted

Brown sugar, ½ teaspoon

Ground ginger, ½ teaspoon

Mint leaves (optional)

Combine the oats, milk and 200g of the

yoghurt in a large bowl.

Cover tightly and store in the fridge

overnight.

The next day, divide the remaining yoghurt

among serving bowls and top with the oat

mixture.

Combine the pumpkin seeds, sugar and

ginger and sprinkle over the oat mixture.

Top with mint leaves, if desired.

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5.

INGREDIENTS METHOD

TIP: You can easily make a double or triple

batch of the overnight oats up to the end of

step 1. Store in an airtight container in the

fridge for up to 4 days. Any type of low-fat

yoghurt is delicious in this recipe so use what

you have. You can swap the ground ginger for

mixed spice or ground cinnamon, if desired.


1 unit Healthy Fats & Oils, 0.1 unit Indulgences


Berry bran smoothiePrep time: 5 minutes | Serves: 1 | Food Units: 1.5 units Bread & Cereals, 1.4 units Fruit, 2 units Dairy,

Mixed berries, fresh, 150 g, frozen

Wheat bran flakes with sultanas, 60 g,

e.g Sultana Bran

Low-fat milk, 1% fat, 2 cups

Flaked almonds, 7 g, toasted

Blend together mixed fresh or frozen

berries, cereal and milk.

Serve topped with almonds.

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2.

INGREDIENTS METHOD

1 unit Healthy Fats & Oils



Spiced ricotta fruit toastPrep time: 5 minutes | Cook time: 2 minutes | Serves: 4 | Food Units per serve: 1 unit Bread &

Ricotta cheese, reduced fat, 250 g

Ground cinnamon, ½ teaspoon

Honey, 1 ½ tablespoons

Fruit bread, 4 thick slices,

sourdough if available

Mango, 1 medium, peeled and stone

removed, flesh cut into cubes

Blueberries, ½ cup

Ground nutmeg, ½ teaspoon,

(optional)

Place the ricotta, cinnamon and 2

teaspoons of the honey in a bowl and

mix until smooth.

Toast the bread and spread with the

ricotta mixture. Arrange the mango

and blueberries on top and sprinkle

with nutmeg, if using.

Drizzle over remaining honey just

before serving.

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2.

3.

INGREDIENTS METHOD

Cereals, 0.8 unit Fruits, 0.5 unit Dairy



Scrambled eggs in a mushroom cupCook time: 8 minutes | Serves: 1 | Food Units: 1 unit Meat & Protein, 1 unit Breads & Cereals,

Mushrooms, 1 field mushroom, or

portobello

Mixed grain bread, 1 slice, toasted

Cheddar cheese, tasty, 40 g,

crumbled

Eggs, raw, 2 60g eggs, scrambled

Garlic, 1 clove, crushed

Thyme, fresh, 2 teaspoons

Baby rocket, 20 g

Pine nuts, 7 g, toasted

Preheat oven grill to high.

Grill mushroom for 5 minutes.

Place on toast on a serving plate and fill

with crumbled cheddar.

Meanwhile, scramble eggs, garlic and

thyme leaves in a small non-stick frying

pan over a medium heat for 2 minutes or

until the egg is just set.

Spoon scrambled egg over the mushroom

cup.

Top with rocket and pine nuts.

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INGREDIENTS METHOD

1.5 units Vegetables, 1 unit Dairy, 1 unit Healthy Fats & Oils



CHAPTER TWO

Lunch

Chicken andparsley salad pitas

White wine vinegar, 60 ml

Red onion, 1 small, finely chopped

Dijon mustard, 1 teaspoon

Moroccan seasoning, 1 teaspoon, or harissa

seasoning

Chicken breast, lean, raw, 400 g, halved

horizontally

Celery, 2 stalks, thinly sliced

Parsley, 1 cup

Fresh mint, ½ cup

Tomato, 2 medium, chopped

Pita bread, wholemeal, 4 pitas

Avocado, 80 g, chopped

Using a fork, whisk together the vinegar, onion,

mustard and seasoning in a large heatproof bowl.

Set aside.

Preheat a chargrill pan over medium-high heat.

Add the chicken and cook, turning once, for 8

minutes or until golden and cooked through.

Transfer to a plate, cover loosely with foil and

rest for 5 minutes.

Thinly slice, then add to the onion mixture in the

bowl, along with any resting juices on the plate.

Add the celery, parsley, mint and tomato to the

chicken mixture and gently toss to combine.

Spoon evenly onto the pita bread, top with the

avocado and serve.

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Prep time: 15 minutes | Cook time: 10 minutes | Serves: 4

INGREDIENTS

METHOD

Food units per serve: 1 unit Meats & Proteins, 2 unit Breads & Cereals,

0.5 unit Vegetables, 1 unit Healthy Fats & Oils



Minute steak sandwiches withpesto and grilled vegetablesPrep time: 10 minutes | Cook time: 5 minutes | Serves: 4 | Food units per serve: 1 unit Meat &

Zucchini, 2 medium, trimmed

and sliced on the diagonal

Red capsicum, 1 capsicum,

trimmed, seeded and cut into

thick slices

Olive oil spray, 1 spray

Beef silverside minute steak,

extra lean, raw, 400 g, 4 x

100 g steaks (beef or veal)

Mixed grain bread, 4 slices

Basil pesto, 2 tablespoons

Tomato, 2 medium, thinly

sliced (optional)

Watercress, 1 handful

Heat a chargrill plate or heavy-based frying pan

over medium–high heat.

Spray the zucchini and capsicum with olive oil.

Cook the zucchini for 3–4 minutes, turning once,

or until lightly charred and tender, then set aside.

Cook the capsicum for 4–5 minutes, turning

once, or until lightly charred and tender, then set

aside.

Cook the steak for 1 minute on each side or until

cooked through but still a little pink in the

middle.

Lay out the bread slices on a board and spread

with pesto.

Divide the zucchini and tomato (if using) among

the slices, then cut the steaks into two or three

pieces and place on top.

Add the capsicum and watercress, season to

taste with salt and pepper, then serve.

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INGREDIENTS METHOD

Protein, 1 unit Breads & Cereals, 1

unit Vegetables, 0.5 unit Health Fats

& Oils

10 | www.totalwellbeingdiet.com


Cheddar, avocado and tomatochutney toasted sandwich

Burgen bread, any type, 2 slices

Tomato and onion chutney,

1 tablespoon

Cheddar cheese, reduced fat (15%

fat), 50 g, sliced

Avocado, 20 g, sliced

Baby spinach, 1 cup

Preheat a sandwich press.

Spread chutney on one slice of bread.

Top with cheese, avocado, baby spinach

and second slice of bread.

Place sandwich in the sandwich press and

toast for 6-8 minutes or until golden.

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2.

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4.

INGREDIENTS METHOD

Prep time: 2 minutes | Cook time: 8 minutes | Serves: 1 | Food units: 2 units Bread & Cereals,

0.2 unit Vegetables, 1 unit Dairy,

1 unit Healthy Fats & Oils



Beetroot, feta, walnut saladPrep time: 5 minutes | Serves: 4 | Food units per serve: 1.7 units Vegetables, 0.2 unit Dairy, 3.2 units

Beetroot, fresh, 500 g

Rocket, any type, 120 g,

washed

Parsley, 1 cup, roughly

chopped

Feta cheese, 50 g

Walnuts, 30 g, handful

Olive oil, 2 tablespoons

Balsamic vinegar, 2

tablespoons

Chop beetroots into wedges. Use gloves if you

want to spare your hands from turning bright pink.

In a large salad bowl or plate scatter the rocket and

parsley as the base, then top with beetroot wedges,

crumble over the feta and scatter the walnuts.

Combine the olive oil and balsamic vinegar and

pour over dressing.

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INGREDIENTS METHOD

Time saving tip: Buy pre-cooked vacuum

seeled beetroot from the fruit and vegetable

section. Alternatively use tinned (look for

Australian made). Or try cooking your own by

boiling whole beetroots for 45 minutes then

peeling or roasting with a little olive oil for 45

minutes at 200°C.

Healthy Fats & Oils



CHAPTER THREE

Dinner

Quick veggie laksaPrep time: 15 minutes | Cook time: 10 minutes | Serves: 4

Curry paste, ¼ cup, laksa

Red onion, 1 medium, cut into wedges

Cauliflower, 1 cup flowerets

Coconut flavoured evaporated milk, 960 ml, light

Vegetable liquid stock, salt reduced, 2 cups

Soy sauce, salt reduced, 2 tablespoons

Red capsicum, 1 capsicum, seeded and chopped

Hokkien noodles, 400 g, wholegrain preferable

Green beans, 200 g, trimmed

Bean sprouts, 1 cup, trimmed

Coriander, 1 cup, sprigs

Lime, 1 lime, wedges, to serve

Heat the curry paste in a large saucepan over medium-high heat.

Add the onion and cook, stirring, for 1 minute or until fragrant.

Add the cauliflower, evaporated milk and stock.

Reduce the heat to low-medium and simmer gently for 5 minutes or until the

cauliflower is just tender.

Stir in the soy sauce and capsicum, then remove the pan from the heat.

Meanwhile, cook the noodles and green beans in a large saucepan of boiling water

for 2-3 minutes or until the noodles are heated through and separate easily, and the

beans are just tender.

Drain well, then divide among large serving bowls.

Add the bean sprouts to the bowls and ladle over the cauliflower mixture.

Top with coriander and serve with lime wedges.

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INGREDIENTS

METHOD

Food units per serve: 1.5 units Bread & Cereals, 1.5 units Vegetables,

1.6 units Dairy


Tips: You will need three 375ml tins of

coconut evaporated milk for this recipe. Store

the leftover milk in an airtight container in the

fridge for up to 1 week.


Vietnamese prawn vermicelli

White wine vinegar, 1 tablespoon

Fish sauce, 1 teaspoon

Soy sauce, salt reduced, 1 tablespoon

White pepper, ground, 1 teaspoon

Chilli sauce, 2 teaspoons, (optional)

Red onion, 1 medium, thinly sliced

into wedges

Telegraph cucumber, 1 cucumber,

halved lengthways, seeds scraped,

thickly sliced

Cherry tomatoes, 250 g, quartered

Vermicelli rice noodles, dried, 100 g

Sunflower oil, 1 tablespoon

King prawns, raw, 400 g, peeled and

deveined

Garlic, 2 cloves, thinly sliced

Ginger, fresh, 2 teaspoons, finely

chopped

Fresh mint, ½ cup, small leaves

Using a fork, whisk together the

vinegar, fish sauce, soy sauce, pepper,

chilli sauce (if using), onion, cucumber

and tomato in a large heatproof bowl.

Set aside, tossing occasionally.

Place the vermicelli in a large

heatproof bowl, cover with boiling

water and leave to stand for 5 minutes

or until softened.

Drain, then rinse under cold running

water.

Drain again very well, then add to the

tomato mixture in the bowl and toss to

combine.

Heat the sunflower oil in a large wok

over high heat.

Add the prawns, garlic and ginger and

stir-fry for 3-4 minutes or until the

prawns are cooked through.

Immediately transfer the prawn

mixture to the bowl with the noodles

and toss well to combine.

Transfer to a serving platter, scatter

over the mint leaves and serve warm.

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Prep time: 20 minutes | Cook time: 5 minutes | Serves: 4 | Food units per serve: 1 unit Meat &

INGREDIENTS METHOD

Protein, 1 unit Bread & Cereals

2.5 units Vegetables, 1 unit Healthy

Fats & Oils


TIP: You can make this a vegetarian recipe - Replace

the fish sauce with tamari. Make a 2-egg omelette and

shred finely. Replace the prawns with 500g diced tofu

and cook with the garlic and ginger. Scatter the

shredded omelette over the finished dish.


Chicken soba noodles

Sunflower oil, 3 teaspoons

Sesame oil, 1 teaspoon

Chicken breast, lean, raw, 400 g,

thinly sliced crossways

Red onion, 1 medium, cut into

wedges

Chinese broccoli (kai lan), 1 small

bunch, trimmed, stems thinly

sliced and leaves torn

Hoi sin sauce, 2 tablespoons,

salt-reduced

Soy sauce, salt reduced,

1 tablespoon

Ginger, fresh, 2 teaspoons, finely

grated

Soba noodles, uncooked, 180 g,

fresh

Broccolini, 1 bunch, trimmed,

stalks halved lengthways, then

halved crossways

Coriander, ½ cup, sprigs

Heat the sunflower and sesame oil in a

large wok over high heat.

Add the chicken and stir-fry for 3-4

minutes.

Add the onion and cook for 1 minute.

Add the Chinese broccoli, hoisin, soy

sauce, ginger and 2 tablespoons water.

Stir-fry for 2 minutes or until the

chicken is cooked and the vegetables

are just tender.

Meanwhile, bring a large saucepan of

water to the boil over high heat.

Add the noodles and broccolini and

cook for 1-2 minutes or until the

noodles are heated through and

separate easily, and the broccolini is

just tender.

Drain well, then divide among serving

bowls. Spoon the chicken mixture over

the noodles, top with coriander and

serve.

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Prep time: 15 minutes | Cook time: 10 minutes | Serves: 4 | Food units per serve: 1 unit Meat &

INGREDIENTS METHOD

Protein, 1.5 units Bread & Cereals

1.2 units Vegetables, 0.9 unit Healthy

Fats & Oils



Steak with green peppercorn sauce

Olive oil, 2 teaspoons

Margarine, light, 1 tablespoon

Red cabbage, 600 g, cut into wedges

Onion, any type, 1 medium, sliced into wedges

Black peppercorn, whole, 1 tablespoon, or green,

drained

Beef liquid stock, salt-reduced, 1 cup

Beef fillet, lean, raw, 4 serves (150g per serve)

Mixed salad greens, 60 g

Lebanese cucumber, 1 cucumber, peeled into long thin

ribbons

Carrot, 1 medium carrot, peeled into long thin ribbons

Balsamic vinegar, 1 tablespoon

Thyme, fresh, 1 sprig, to garnish

Heat the olive oil and margarine in a large deep frying

pan over medium–high heat.

Add the cabbage and onion and cook, turning

occasionally, for 5 minutes or until tender and golden.

Add the peppercorns and stock and cook, shaking the

pan occasionally, for 5 minutes or until the sauce has

reduced by half.

Meanwhile, heat a chargrill pan over high heat.

Add the steak and cook for 3 minutes each side.

Transfer to serving plates and cover loosely with foil to

rest and keep warm.

Combine the salad leaves, cucumber, carrot and

balsamic in a bowl and season with freshly ground black

pepper.

Add the cabbage and peppercorn sauce to the plates

with the beef and serve warm garnished with thyme

sprigs.

Serve the salad alongside.

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Prep time: 20 minutes | Cook time: 10 minutes | Serves: 4 | Food units per serve: 1.5 units Meat &

INGREDIENTS

METHOD

Protein, 2.2 units Vegetables, 1 unit

Healthy Fats & Oils



CHAPTER FOUR

Snacks

Upside-down blueberrycheesecakesPrep time: 15 minutes | Serves: 4 | Food units per serve: 0.4 unit Fruit, 2.5 units Dairy, 0.4 unit

Cream cheese, light, 250 g

Ricotta cheese, reduced fat, 500 g,

fresh if possible

Honey, 1 tablespoon

Vanilla essence, 2 teaspoons

Fromage frais, reduced fat, 300 g,

strawberry flavoured or low-fat

yoghurt

Blueberries, 250 g

Sponge finger biscuit, 2 biscuits,

crumbled

Place the cream cheese, ricotta, honey

and vanilla in a large bowl.

Using an electric hand-held mixer, beat on

high speed until smooth and well

combined.

Fold in the fromage or yoghurt and half

the blueberries.

Divide half the remaining blueberries

among four 250 ml glass tumblers.

Top evenly with the cream cheese

mixture and sprinkle over the biscuit

crumbs. Scatter over the remaining

blueberries and serve immediately.

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5.

INGREDIENTS METHOD

NOTES: These cheesecakes can be made

up to 1 day ahead of time; just cover and

keep chilled until you are ready to serve;

adding the biscuit crumbs just before

serving.


Indulgences


Mango banananice-cream conesPrep time: 20 minutes | Serves: 4 | Food units per serve: 1.8 units Fruit,

Mango, 2 medium, peeled and chopped

Banana, 4 medium, ripe, peeled and chopped

Low-fat yoghurt, strawberry, 250 g,

Waffle ice cream cone, 4 medium cones

Line a large baking tray with baking paper.

Arrange the fruit on the tray in a single layer and freeze for

3-4 hours or until firm.

Transfer the frozen fruit to an upright blender and add the

yoghurt.

Blend on high speed, scraping down the sides of the jug

occasionally, until completely smooth.

Serve immediately scooped into cones.

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INGREDIENTS

METHOD

Tips: If the mixture is too thick and won’t

blend easily, just add 1-2 tablespoons water

to help loosen it.

For a quicker option, buy frozen fruit rather

than freezing the yourself.

0.4 unit Dairy, 0.6 unit Indulgences



Jaffa protein ballsPrep time: 10 minutes | Serves: 16 | Food units per serve: 0.3 unit Fruit, 0.1 unit Dairy, 2.7 units Healthy

Orange, any type, 1 orange

(approx 200g with skin), juiced

and zested

Dried dates, 20 dates, pitted and

chopped

Almonds, 320 g

Protein powder, any type, 50 g,

vanilla preferable

Cocoa powder, ¼ cup

Vanilla essence, 2 teaspoons

Place the orange juice in a small

saucepan, along with dates.

Place over low heat for a few minutes

until the mixture starts to simmer.

Remove the pan from the heat and set

aside to cool to room temperature, before

mashing the mixture together with a fork.

Blend almonds in a food processor until

finely chopped.

Add protein powder, cocoa powder

(reserving 1 tablespoon to dust), vanilla,

orange zest and the cooled date mixture,

and process until well combined.

Roll into 16 balls, dust with the reserved

cocoa and place in an airtight container in

the fridge to chill before serving.

These will keep in the fridge for up to 2

weeks.

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INGREDIENTS METHOD


Fats & Oils


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Documents

Fifteen - totalwellbeingdiet.com · Fast & Fresh Recipies. CHAPTER ONE Breakfast. Sweet spiced oats Prep time: 15 minutes | Serves: 4 | Food Units per serve: 2 units Bread & Cereals,